Optimum Performance Training is a training model developed by NASM where a specific training structure is used. This model is suitable for people with specific limitations, objectives, or challenges as well as for professional athletes.
Goal-Oriented Training
There are various major sports, fitness, and health organizations in America that have their own perspective. NASM stands for the National Academy of Sports Medicine and is one of the larger well-known sports organizations in America. NASM has created an OPT model, with OPT standing for Optimum Performance Training. This model outlines the different phases of training and how progress should occur within those phases. It’s important to emphasize that this model is not the only correct one, and other organizations also come up with interesting training approaches.
NASM’s exclusive Optimum Performance Training (OPT™) model was developed to concurrently improve all functional abilities, including flexibility, core stabilization, balance, strength, power, and cardiorespiratory endurance.[1]
NASM
Core Training
NASM’s model places a lot of emphasis on stability and balance training, which is unfortunately often overlooked in the Netherlands. Many people who start training are unconditioned, meaning they have muscle imbalances, lack flexibility, and have poor posture and joint stability. It’s important for these individuals to first train their core muscles and back muscles, lengthening short muscles through stretching and shortening long muscles through strength training, to regain proper balance. Teaching correct training posture is also very important. Unfortunately, many people start with heavy strength exercises on fitness equipment without first strengthening the core for good balance and posture, which can lead to injuries.
The muscles of your Core actually run from your hips to your shoulders and include many more muscles than just the rectus abdominis, such as:
- Erector spinae (deep back muscles)
- Multifidus (deep back muscle)
- External Obliques (oblique abdominal muscles)
- Internal Obliques (oblique abdominal muscles)
- Transversus Abdominis (abdominal muscle)
- Hip flexors
- Glutes (buttocks)
- Hip adductors
Different Phases of Goal-Oriented Training
According to OPT, there are three levels of training: Stabilization, Strength, and Power, which are subdivided into five smaller phases:
- Stabilization endurance (stabilization)
- Strength endurance (strength)
- Hypertrophy (strength)
- Maximal strength (strength)
- Power training (power)
So, people who walk into a gym unconditioned should start at level 1. When these individuals have trained well, have stability, and have good posture, they would move on to level 2.
As described above, many people have different objectives. Someone who comes to lose weight and get fitter would mainly train up to level 2. These individuals do not aim to train for hypertrophy. For example, a young man who wants to build muscle mass would want to train up to level 3. Athletes, for instance, who want to train for strength and speed (power) would train up to level 5. OPT would thus be suitable for every objective in this manner.
Example OPT Schedule
Now that you know the theory, let’s proceed with a step-by-step plan. An example of how to train according to OPT: The following schedule is focused on the major chest muscle.
Phase 1: Stabilization Endurance
Strength exercises in this phase aim to train for stability. This can be done by using the Swiss ball. For example, Swiss ball Chest Press. (1-3 sets/ 12-20 repetitions/ 50%-70% of 1 RM) RM is Rep Max.
Phase 2: Strength Endurance
Strength exercises in this phase are often performed in a superset. The first exercise is performed in a stable manner such as the Bench Press, immediately after which you could perform push-ups on a Bosu ball or Swiss ball. (1-3 sets/ 12-20 repetitions/ 50%-70% of 1 RM)
Phase 3: Hypertrophy
This focuses on creating muscle hypertrophy. Strength exercises are performed in a stable manner so heavy training can be done safely. For example, the Bench Press. (3-5 sets/ 6-12 repetitions/ 75%-85% of 1 RM)
Phase 4: Maximal Strength
This is a form of heavy strength training with few repetitions and 3-5 minutes of rest between sets. (4-6 sets/ 1-5 repetitions/ 85%-100% of 1 RM) For example, the Bench Press
Phase 5: Power Training
This involves a combination of maximal strength training (phase 4) combined with a power training exercise and 3-5 minutes of rest between sets. (3-6 sets/ 1-5 repetitions for strength, 1-10 repetitions power) For example, Bench Press combined with a Plyometric Push-up.
Many people have different objectives. Not everyone wants or needs to train to a top-level (athletic) standard. The above overview is designed to show that there are different ways to train and that through proper progression, a step can be made to a higher level. NASM adheres to the OPT model, and compared to other organizations, they focus more on stabilization and balanced equilibrium. This doesn’t mean it’s the only correct way of progressive training development, but the foundation (core and balance) must be solid before heavy training can occur, and that is sometimes forgotten.
References
- nasm.org/landing-pages/opt
